The Bikini Season Belly Battle

By Lisa TsakosNaturally Savvy

We would all love to fit into an itsy-bitsy bikini, but it gets frustrating when all those crunches don't even create a hint of a six-pack. The fact is there's no such thing as 'spot reduction'--fat or size reduction from a specific body part. While crunches tone and define tummy muscles, they will not lead to a flat belly. A flat belly is all about diet and digestion.

Clearing out your colon is a simple way to make your tummy look trim. Bloating from constipation or gas--caused by undigested foods or a poor ratio of "good" to "bad" bacteria in the large intestine--will increase the size of the belly, particularly the lower part of your abdomen.

Most of us carry an extra 10 pounds of waste products in the colon; more if we are constipated. A daily fiber intake of 25 to 35 grams, along with two liters of water is recommended to keep the colon moving smoothly. Introduce fiber gradually to avoid getting constipated.

If you've been gassy or constipated for a while, a gentle colon cleanse may be a good idea. Try a colon cleansing kit available at natural product stores, which typically contain fiber, magnesium to relax the muscles of the colon, and a blend of herbs that gently 'exfoliate' the intestinal wall.

For a quick colon cleanse, colon hydrotherapy is worth exploring. The hour-long treatment clears out fecal matter and gas, leaving you with a flat belly immediately. The benefits of colon hydrotherapy go far beyond the aesthetic. Proponents of colonics describe the treatment as a fast and powerful form of detoxification helping to prevent and relieve many common health ailments.

Probiotics, live microorganisms that reside in the large intestine, have been receiving a great deal of attention lately as research extols their health benefits. If your belly bloat is due to an excess of unhealthy intestinal microbes, daily supplementation with probiotics, combined with foods like natural yogurt, kefir, kimchi, and sauerkraut may help.

You can also improve digestion by keeping meals simple. A combination of animal protein plus vegetables (such as a large salmon salad) or starch plus vegetables (rice pasta with grilled veggies) is likely to move through your digestive system faster than a combination of animal protein and starch (a la meat lasagna). The only way to know if it will work for you is to try it.

When you're planning meals, keep in mind certain foods are known to cause gas and bloating. Raffinose is the indigestible fiber found in beans, and it causes unpleasant side effects when it reaches the colon. Other gas-forming foods include apples, onions, and the cruciferous vegetables: broccoli, cauliflower, Brussels sprouts and cabbage. Avoiding these incredibly nutritious foods is not a healthy option, but you can prevent gas formation by taking a complete digestive enzyme before eating them.

Starchy foods such as bread and wheat products can cause bloating and water retention. If you're sensitive to gluten, foods containing wheat, rye and barley are likely to cause distention and discomfort in your belly. Try switching to wheat-free, yeast-free and gluten-free breads and starches, like rice pasta and millet. The Celiac Disease Foundation lists gluten-free alternatives on their website.

To see the six-pack your crunches have sculpted, eat five to six small meals and snacks spread throughout the day. Rather than avoiding carbohydrates or starchy foods, eat them early in the day. Toward the end of the day--at dinner--combine lean protein with vegetables, avoiding starches and fruit until bedtime.

By following these simple steps you can expect to see a flatter, bikini-ready belly within a few days.

(Lisa Tsakos is a Registered Nutritionist and a regular contributor to NaturallySavvy.com, a website that educates people on the benefits of living a natural, organic and green lifestyle. For more information and to sign up for their newsletter, visit NaturallySavvy.com.

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